4 February
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
1/2 THE GROUP STARTS ON PROGRESSIVE RUNS.
1. 5-6 WIDE ON TURF. START NICE AND EASY FOR 20-30 YARDS AND PICK UP FOR LAST 1O. WALK BACK AND DO THIS 4-5 TIMES.
OTHER HALF:
2 ROUNDS
10 AIR SQUATS
10 WALKING LUNGES
10 BEAT SWINGS
10 OHS W/PVC
10 SOTTS PRESS
Metcon
A: Metcon (Time)
As a team of 3 or 4:
Guys
1200m Row
30 DB Snatches (50/35)
30 Over The Box Jumps (24/20)
30 Heavy KBS
1000m Row
25 DB Snatches
25 OTB Jumps
25 Heavy KBS
800m Row
20 DB Snatches
20 OTB Jumps
20 Heavy KBS
600m Row
15 DB Snatches
15 OTB Jumps
15 Heavy KBS
400m Row
10 DB Snatches
10 OTB Jumps
10 Heavy KBS
1. GIRLS ROWING DISTANCES ARE:
1000-800-600-400-200
2. FOR EVERY SWITCH ON ANY MOVEMENT (INCLUDING THE ROW) PERSON BEING TAGGED OUT MUST COMPLETE 3 BURPEES BEFORE ANY WORK CAN CONTINUE. ONLY PERSON BEING TAGGED OUT MUST DO BURPEES.
3. NO BURPEES IF SWITCH AFTER THE MOVEMENT IS COMPLETED.